• 1. Warm-Up
  • 5 min AMRAP 
  • 10 Push-ups
  • 10 Goblet Squats 
  • 10 Sit-ups 

  • 2. Met-Con (CAP 25)
  • 6 Rounds
  • 12 HSPU 
  • 12 Ring Dips
  • 12 Thrusters 95/65

  • 3. OLY (optional)
  • 1RM High Hang + Hang Snatch
  • 12 min EMOM
  • 1 High Hang + Hang Snatch @70% of 1RM